i've also been digging ultralight tennis shoes for jumping. might be good for bball, too: they're flat and wide like basketball shoes but much lighter. i have a couple pairs of lotto quarantas and may get another soon because i'm wearing the tread down on one of them.
That could be good. I'm assuming they'd be fine to play ball in as well. Going to a place tomorrow and will compare the Hyperlive's with whatever tennis shoes they have. Thanks!
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T0ddday came through with a beastly program for me. Should be interesting! T0ddday, I've annotated it with some questions:
Almost Daily Training:
(what does this mean? Before every session? Or on off days?)1) Slant Board Single Leg Pistol Squat to 90 2x15
2) Prone Leg Raise 2x10
3) Prone Glute Kickback 2x10
4) Slant Board Calf Drop/Raise (bent and straight leg) 2x20
5) High Box Bulgarian Modified Squat with Hip Hyperextension
6) Abdominal Lying Leg Raises 2x20 @ 10lbs / Side Plank for time
7) Weighted Standing Vertical Jumps 2-3 x 5
(for this and all other 'weighted' exercises below: what weight for vest?)8) Weighted Single Leg Standing Vertical 2x5
9) Weighted 1 Step Vertical Jump (both plants) 2x5
10) Walking vertical jump (both plants) 2x3
Weight Training (2x per week)
Day 1:
1) Banded Box Squat 5x5ladder (eg - if you have 100lb bands this may be 5x225,275,315,335,345)
2) Glute Thrust: 2x15
(barbell or BW?)3) Decline Abdominal Barbell Situp
4) Push Press 3x8
5) Weighted Pullup 3x8
Day 2:
1) Cable Resisted High Knee to Lunge Step
2) Band Box Squat to heavy single, Band box squat 10 reps for time (goal should be 10 seconds)
(weight for 10 reps/10 sec? 10RM?)3) Heavy Dumbell Decline Side to Side leg raises
(I have a vague idea what this is but not sure...)4) Deadlift: 5,3,3,1,1
5) BW Pullups/Dips to failure
Track/Field Work:
Day 1:
1) Dynamic Warmup (include straight leg bounding)
2) Medicine Ball Tosses x 15
(measured? Weight?)3) 5 Broad Jumps
4) 3x3 consecutive double leg jumps (both frog and kangaroo)
5) 3x5 single leg bounds
6) 3x5 alternate leg bounds
7) 3x10 side to side skater jumps
8) Speed Bounds for 50 yards
9) Sprints: 5x20, 4x40, 3x60, 1x80, 1x100
REST
10) 1x300m @ 45 seconds. 30 seconds rest. 1 x 100m
Day 2:
1) Dynamic Warmup (w straight leg bounds)
2) Medicine Ball Tosses x 15
3) 3x6 consecutive double leg jumps (both frog and kangaroo)
4) 3x6 penultimate jumps
5) 2x10 single leg bounds
6) 2x10 alternate leg bounds to speed bounds (sprint)
7) Stride Pattern to 30m and sprint for 20
8) 5 x flying 30m
9) 2x60m
10) 3x2x150m (rep 1 hard curve, rep2 hard straight), 1x150m
Jump Training:
1) SVJ 3x5
2) 1 step single leg jump (3x5)
3) 1 step vertical jump (dominant plant) 3x5
4) 3-5 reps multi-jumps with rebound to target (aim for 5 no more than 10)
5) 5x Broad Jump, Broad Jump, Vertical Jump
6) 3x3 3 step Single Leg Jump
7) 3x3 3 step double leg jump
8) Increase Approach Distance to hit 10-20 maximal vertical jumps
9) 5x3 depth jumps
10) 5x3 band resisted jumps
Everything else seems pretty good. So it's 5 discrete sessions plus daily exercises, some of which I could stack into one day (i.e. weights and daily routine/jumps session). Track days could be by themselves or with gym as well, depending on timing. I'll think about how best to schedule it all, let me know if my thinking is right Mr T! I also have a basketball game now for the next 7 weeks on Mondays...so that might replace a jumps session possibly.
